Published May 13, 2026 at 11:41 AM
Many people suffer from lower back pain these days. One of these seemingly widespread issues is lower back pain. According to Global Health Organization (World Health Organization), Most of us will likely experience a bout of back pain at least once in our lives. About 90 percent of these cases fall under the umbrella of “non-specific low back pain.” This means that there is no distinct or specific musculoskeletal injury underlying the problem. However, you are still in pain and want relief. Hello, yoga poses for back pain.
Most mild low back pain — especially the general, non-specific type of low back pain that seems to happen out of nowhere — can be relieved through stretching and prevented by strengthening the back and core muscles. Abundance of research Supports yoga as an effective method for chronic lower back pain, in addition certificate It suggests that yoga can be as effective as traditional physical therapy for reducing pain and restoring function associated with some back injuries.
Not only that, but yoga can improve your core strength, flexibility, and body awareness, all of which can do potentially reduce Lower back pain and help prevent you from experiencing a relapse. The core muscles include the superficial and deeper muscles of the abdomen, spine, and pelvic floor. These items help stabilize and support your spine so you can find proper alignment. But slouching, failing to engage your core when exercising or performing functional daily activities, using poor lifting mechanics by bending and bending your back instead of squatting and using your legs to pick something up can all contribute to back injuries and chronic back pain.
The following yoga poses are designed to treat back pain when it is in the past Worst pain crowds And look for general relief from discomfort and ways to get rid of pain in the future.
The 10 best yoga poses to treat back pain
The following yoga poses for back pain help increase awareness of the core muscles so you can properly activate them during movement and even more static positions, such as sitting in a chair. Some yoga poses also directly strengthen the core muscles, lower back muscles, and/or hips and buttocks.
As you practice these yoga poses for lower back pain, explore how each feels in your body, always erring on the side of less sensation, not more. If anything increases your pain, ease or withdraw from the position.
1. – 2. Cat cow
These poses ask you to move between two poses, and in doing so, bring awareness and movement to each section of your spine. It is also a useful warm-up before practicing any other back-strengthening poses.
How to: Come to hands and knees with your shoulders over your wrists and your hips over your knees. As you inhale, lower your stomach and arch your back inward Cow pose.
As you exhale, round your back and release your neck inward Cat pose.
Continue moving between these shapes for at least 30 seconds. Try to visualize each individual paragraph moving sequentially as you transition between shapes. Rest and repeat for another 30 seconds.
3. Chair position
This pose is usually thought of as a leg strengthening pose. And it is. But strong legs (and buttocks!) are the foundation for a strong back. The overhead reach also lengthens the spine and strengthens the shoulders as well as the smaller stabilizer muscles that support your posture.
How to: Start by standing with your feet together, or hip-width apart if that’s more comfortable for your lower back. Bend your knees and lower your hips as if you are about to sit in a chair. Extend your arms beside your ears, with the palms facing each other Chair position. Notice if you arch your back, and if so, pull your navel toward your spine. Stay here and breathe for 30 seconds.
4. Stand forward bend
This shape stretches the entire back body, from the heel to the back of your head. You do not need a mat or a change of clothes to be able to practice it. Simply step away from your desk every few hours and allow yourself to be free. It can also be the same shape Practice sitting.
How to: Stand with your feet hip distance apart. Maintain a slight bend in your knees as you slowly lean forward from your hips. Allow your back to round as you lean forward Standing forward bend. Do not force the stretch; Consider letting gravity pull you closer to the mat. You want to feel a slight stretching sensation along the back of your legs and/or lower back. Stay here and breathe.
5. Extended triangle pose
This standing position lengthens the back muscles while strengthening them.
How to: Standing in Warrior 2, straighten your front leg, keeping your chest facing the side of the mat as you lean forward and then lower your front hand to your shin or block next to your foot. Your other hand will reach toward the ceiling in a slight motion. Look down at your front foot or slowly move your gaze up toward your top hand Triangle position. Stay here and breathe. Slowly come out of the pose and switch sides.
6. Bridge pose
This pose strengthens your glutes, hamstrings, and lower back at the same time. You need to determine how much to lift your lower back off the mat.
How to: Come to your back, bend your knees, and place your feet on the mat hip-distance apart. Lift your shoulders away from your ears. Press your feet, engage your glutes, and lift your hips toward the ceiling Bridge position. You want to promote upward movement from your glutes rather than pushing through your shoulders. At the same time, create length in your spine by reaching your hips toward your buttocks toward your knees. For added strength, press a block or pillow between your thighs.
7. Plank position
Perhaps more commonly known as the overhead push-up, the plank position strengthens your entire core, which includes all the muscles along the back, front, and sides of your spine.
How to: Come to the top of the push-up with your hands under your shoulders and your feet hip-width apart Plank position. Reach the top of your head toward the wall in front of you and look straight down to maintain length at the back of your neck. Your entire body should form a straight, diagonal line.
8. Cobra pose
Cobra uses the strength of your back muscles, including… Some of the ones that are usually overlookedIn addition to your arms to lift your upper body off the mat. This allows you to determine the intensity of the pose, both in terms of how high you lift your chest and how much you rely on your back muscles. More is not more here. A slight backbend can still produce powerful results.
How to: Lower yourself onto the mat, stomach down. Press your palms into the mat below your shoulders to lift your upper body off the mat Cobra. At the same time, press into the tops of your feet and the fronts of your hips. You can keep your elbows bent or intensify the back bend by starting to straighten your arms. Stay here for a few breaths.
9. Locust pose
This back strengthening exercise is similar to the Cobra exercise and can appear less intense. However, it requires more effort from the back and buttocks. By doing this, it builds strength in the stabilizing muscles of the spine, including the erector spinae and multifidus.
How to: Lower yourself onto the mat, stomach down. Bring your arms alongside your body. Press the tops of your feet and front hip points into the mat and then contract your glutes to lift your upper body off the mat. Locust situation. It doesn’t matter how much you lift your chest. The emphasis is that you rely entirely on your back and glutes to do the work. Keep your gaze forward and down to create length along the back of your neck. Stay here for a few breaths. For more intensity, lift your legs off the mat.
10. Child’s position
This is one of the best and simplest yoga poses, but it stretches the entire spine for some welcome relief.
How to: Come to your hands and knees, bring your hips back toward your heels, and lean your chest forward to bring your forehead to the mat, block, or folded blanket Child’s position. Extend your arms forward beside your head, with the palms facing down, or rest them beside your body, with the palms facing up. Relax your body, and stay here as long as possible.
